Comparing Nutrients in 1 kilogram Rolls, pumpernickel VS Reduced Calorie With Whitener Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Rolls, pumpernickel	16%	9%	75%
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%

Macro Nutrients

	Rolls, pumpernickel	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Energy	95% 2760kcal	176% 5090kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	300% 291g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.95g	785% 251g	32g per day for Men 19-50 years
Omega 3	70.6% 1.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	63% 10.7g	34% 5.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	399% 519g	461% 599g	130g per day for Men 19-50 years
Sugars	5.5% 4g	814% 590g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	142% 54g	13% 5g	38g per day for Men 19-50 years
Protein	193% 108g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Rolls, pumpernickel	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	317% 3.8mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	186% 29.7mg	11.8% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	124% 6.2mg	0.2% 0.01mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	215% 860μg	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	42% 6.3mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Calcium	67% 670mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	12.2% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	348% 28mg	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	830% 19mg	4.8% 0.11mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	244% 1710mg	193% 1350mg	700mg per day for Men 19-50 years
Potassium	61% 2080mg	267% 9090mg	3400mg per day for Men 19-50 years
Selenium	505% 278μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	328% 4920mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	8.65% 320g	1.66% 61.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, pumpernickel VS Reduced Calorie With Whitener Instant Coffee per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, pumpernickel versus 1 kg of Reduced Calorie With Whitener Instant Coffee to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rolls, pumpernickel vs Reduced Calorie With Whitener Instant Coffee:

• 1 kilogram of Rolls, pumpernickel has more Vitamin B1, more Vitamin B2, 15.8 times more Vitamin B3, 619 times more Vitamin B5, more Vitamin B6, 86 times more Vitamin B9 and 2.4 times more Vitamin E than Reduced Calorie With Whitener Instant Coffee.
• While 1 kg of Reduced Calorie With Whitener Instant Coffee contains 2.5 times more Vitamin K than Rolls, pumpernickel.
• 1 kilogram of Rolls, pumpernickel have insufficient amounts of Vitamin K
• 1 kilogram of Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Rolls, pumpernickel as well as Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Rolls, pumpernickel vs Reduced Calorie With Whitener Instant Coffee:

• 1 kilogram of Rolls, pumpernickel has 3.7 times more Calcium, 26.1 times more Copper, 46.3 times more Iron, 27 times more Magnesium, 173.5 times more Manganese, 1.3 times more Phosphorus, 30.9 times more Selenium, more Sodium and 74 times more Zinc than Reduced Calorie With Whitener Instant Coffee.
• While 1 kg of Reduced Calorie With Whitener Instant Coffee contains 4.4 times more Potassium than Rolls, pumpernickel.
• 1 kilogram of Reduced Calorie With Whitener Instant Coffee lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, pumpernickel has more Omega 3, 1.9 times more Omega 6, 10.8 times more Fiber and 5.5 times more Protein than Reduced Calorie With Whitener Instant Coffee.
• While 1 kg of Reduced Calorie With Whitener Instant Coffee contains 1.8 times more Energy, 10.4 times more Fat, 50.8 times more Saturated Fat and 147.5 times more Sugars than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Reduced Calorie With Whitener Instant Coffee offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Reduced Calorie With Whitener Instant Coffee provide inadequate amounts of Omega 3 and Fiber